Cable Glute Dominant Step-Up

Muscles worked

Setup

1. Position a sturdy box or bench 1-2 feet in front of a cable machine with the pulley set to the lowest notch.
2. Hold the cable handle in the hand opposite to your working leg (contralateral) to improve balance and gluteal loading.
3. Place your entire working foot firmly on the center of the box, ensuring your heel is secure and your shin is vertical.
4. Stand with a hip-width stance and brace your core to prepare for the movement.

How to do it

1. Hinge slightly at the hips to lean your torso forward at a 30-45 degree angle to prioritize glute recruitment.
2. Exhale and drive through the heel of the lead foot to stand up, keeping the trailing leg passive and straight.
3. Inhale as you slowly lower yourself back down over a 3-second count, maintaining the forward torso lean throughout the descent.
4. Lightly tap the floor with your trailing toes without shifting your weight off the box before starting the next rep.

Form checklist

• Keep the lead knee tracked over the middle of the foot; do not let it cave inward.
• Avoid pushing off the ground with your bottom foot to assist the movement.
• Maintain a neutral spine and a consistent forward lean to keep tension on the glutes rather than the quads.
• Keep your hips square to the cable machine and avoid rotating your pelvis toward the cable.

Pro tips

• Think about 'pushing the box into the floor' rather than just stepping up to maximize hip extension force.
• Keep the trailing leg as straight as possible to ensure the working leg is performing 100% of the work.
• Focus on the mind-muscle connection by squeezing the glute of the working leg at the top of the movement.

Make it harder

• Increase the height of the box to increase the degree of hip flexion and the resulting glute stretch.
• Incorporate a 2-second pause at the bottom of the movement to eliminate all momentum and increase time under tension.

Frequently asked

What muscles does the cable glute dominant step-up work?

The cable glute dominant step-up primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable glute dominant step-up?

The cable glute dominant step-up uses cable.

Is the cable glute dominant step-up good for beginners?

The cable glute dominant step-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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